Assembly Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Assembly Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Assembly Manual
Assembly Manual
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... home gym following the routing for information on using the Bowflex Xceed™ Plus home gym.. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15 Refer to the Owner's Manual for the various exercise positions. Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ Plus home gym Tool: Scissors or other cutting tool 17...
... home gym following the routing for information on using the Bowflex Xceed™ Plus home gym.. Leg and Squat Exercises Chest Exercises Lat Pulldown Exercises Bowflex Xceed™ Plus Assembly Manual 15 Refer to the Owner's Manual for the various exercise positions. Assembly Guide Step 17 Connect Cables Parts: Completed Bowflex Xceed™ Plus home gym Tool: Scissors or other cutting tool 17...
Assembly Manual
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Failure to visually check and test assembly before use can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to ensure that all warnings affixed to machine. Assembly Guide Step 18 Fina l Inspection Please inspect your machine to users and bystanders and can also compromise the effectiveness of your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual You have successfully completed assembly of your Bowflex Xceed™ Plus home gym! Congratulations! Review all fasteners are tight and components are properly assembled.
Failure to visually check and test assembly before use can cause damage to the Bowflex Xceed™ Plus home gym and serious injury to ensure that all warnings affixed to machine. Assembly Guide Step 18 Fina l Inspection Please inspect your machine to users and bystanders and can also compromise the effectiveness of your exercise program. 16 Bowflex Xceed™ Plus Assembly Manual You have successfully completed assembly of your Bowflex Xceed™ Plus home gym! Congratulations! Review all fasteners are tight and components are properly assembled.
Owners Manual
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...your physical fitness, strength, and health expectations! It's important to understand how to properly perform each exercise before attempting to improving your health and fitness! The Bowflex Xceed™ Plus home gym's exceptional resistance and quality is the finest home fitness product available, and you're just... about to yourself. With all of your Bowflex Xceed™ Plus home gym. Also locate and read through the entire manual and follow it to prove it carefully before you for your...
...your physical fitness, strength, and health expectations! It's important to understand how to properly perform each exercise before attempting to improving your health and fitness! The Bowflex Xceed™ Plus home gym's exceptional resistance and quality is the finest home fitness product available, and you're just... about to yourself. With all of your Bowflex Xceed™ Plus home gym. Also locate and read through the entire manual and follow it to prove it carefully before you for your...
Owners Manual
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...26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 ...50 Standing Hip Adduction 51 Standing Hip Abduction 51 Calf Raise 52 Muscle Chart 53 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual
...26 Shoulder Rotator Cuff (external 26 Shoulder Extension 27 Shoulder Shrug 27 Scapular Protraction 28 Scapular Depression 28 Scapular Retraction 29 Back Exercises: Standing Shoulder Pullover w/ Bent Lat Bar 30 Standing Shoulder Pullover w/ Hand Grips 30 Narrow Pulldowns w/ Bent Lat Bar 31 ...50 Standing Hip Adduction 51 Standing Hip Abduction 51 Calf Raise 52 Muscle Chart 53 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Warranty Information 78 Bowflex Xceed™ Plus Warranty Card 79 Important Contact Numbers 81 Bowflex Xceed™ Plus Owner's Manual
Owners Manual
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Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Owner's Manual
Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide Over 60 310 lbs. (141 kg.) 410 lbs. (186 kg.) 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H !34-& !34-& US Meets: ASTM F2276-05 ASTM F2216-05 US 53 Bowflex Xceed™ Plus Owner's Manual
Owners Manual
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..., at any time, you are over -exert yourself during the operation of this equipment. • Consult a physician prior to commencing an exercise program. Allow a minimum of 3.0 ft (0.9 m) free space in use. • Inspect this machine for loose parts or signs of ...User's Weight Limit of 300 pounds (136 kg). Bowflex Xceed™ Plus Owner's Manual Keep third parties out of this area when the machine is designed for Consumer use only. • Read and understand all positional adjustment devices are present during exercise. • Make sure that provides a minimum clearance...
..., at any time, you are over -exert yourself during the operation of this equipment. • Consult a physician prior to commencing an exercise program. Allow a minimum of 3.0 ft (0.9 m) free space in use. • Inspect this machine for loose parts or signs of ...User's Weight Limit of 300 pounds (136 kg). Bowflex Xceed™ Plus Owner's Manual Keep third parties out of this area when the machine is designed for Consumer use only. • Read and understand all positional adjustment devices are present during exercise. • Make sure that provides a minimum clearance...
Owners Manual
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If you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). Label 1 Label 3 Label 2 Serial number Bowflex Xceed™ Plus Owner's Manual Home Gym Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. Be sure to using your product.
If you need replacement labels, please call a Bowflex Representative at (1-800-628-8458). Label 1 Label 3 Label 2 Serial number Bowflex Xceed™ Plus Owner's Manual Home Gym Safety Warning Labels The following safety warnings are located on the Bowflex Xceed™ Plus exercise machine. Please read all safety precautions and warning information prior to replace any warning label if damaged, illegible, or missing. Be sure to using your product.
Owners Manual
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... to Use Your Machine The Bowflex Xceed™ Plus Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ Plus home gym easily transitions from one exercise to the illustrations below for ...proper cable routing. Active pulleys are on the squat pulley frame. Position Two: Lat Pulldown Position. Active pulleys are on squat pulley frame and on center cross bar. Lat Pulldown Exercises Bowflex Xceed™ Plus...
... to Use Your Machine The Bowflex Xceed™ Plus Home Gym Pulley Positions With the versatility to perform over 65 different exercises, the Bowflex Xceed™ Plus home gym easily transitions from one exercise to the illustrations below for ...proper cable routing. Active pulleys are on the squat pulley frame. Position Two: Lat Pulldown Position. Active pulleys are on squat pulley frame and on center cross bar. Lat Pulldown Exercises Bowflex Xceed™ Plus...
Owners Manual
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... the ankle. Lat Pulldown The Lat Pulldown tower enhances exercises that the foam pad rests on the bar unless there is facing down. Patent #4756527 Hand Cuff Grip: Slip your Bowflex Xceed™ Plus home gym. 10 Bowflex Xceed™ Plus Owner's Manual Grips manufactured under license agreement with Hands-On... all fasteners are in place and tightened. • Make sure that the Leg Extension's cables are securely fastened to the regular Bowflex Xceed™ Plus home gym cables. • Always use the bar holders to support the lat bar or remove the bar when not in place...
... the ankle. Lat Pulldown The Lat Pulldown tower enhances exercises that the foam pad rests on the bar unless there is facing down. Patent #4756527 Hand Cuff Grip: Slip your Bowflex Xceed™ Plus home gym. 10 Bowflex Xceed™ Plus Owner's Manual Grips manufactured under license agreement with Hands-On... all fasteners are in place and tightened. • Make sure that the Leg Extension's cables are securely fastened to the regular Bowflex Xceed™ Plus home gym cables. • Always use the bar holders to support the lat bar or remove the bar when not in place...
Owners Manual
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...are included in body fat weight. It comes into play when you jog a mile or ride a bike. Performing sport simulation exercises usually results in protecting the body from injury and can exert against resistance at different times or together, will create the greatest...you execute an overhand serve or stretch for muscle strength will generally increase muscle size and aerobic conditioning will round the shoulders; Bowflex Xceed™ Plus Owner's Manual 11 Later, between your goals and lifestyle. To develop muscle endurance, use low resistance and high repetitions...
...are included in body fat weight. It comes into play when you jog a mile or ride a bike. Performing sport simulation exercises usually results in protecting the body from injury and can exert against resistance at different times or together, will create the greatest...you execute an overhand serve or stretch for muscle strength will generally increase muscle size and aerobic conditioning will round the shoulders; Bowflex Xceed™ Plus Owner's Manual 11 Later, between your goals and lifestyle. To develop muscle endurance, use low resistance and high repetitions...
Owners Manual
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... and the time you determine your own program there are several combinations of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual Define Your Goals Design Your Own Program Understand fitness and its components. Improperly designed programs ...can be complete. Take some time to pair exercises that address complimentary muscle groups. Instead, set a series of ...
... and the time you determine your own program there are several combinations of repetitions, resistance and exercise period. 12 Bowflex Xceed™ Plus Owner's Manual Define Your Goals Design Your Own Program Understand fitness and its components. Improperly designed programs ...can be complete. Take some time to pair exercises that address complimentary muscle groups. Instead, set a series of ...
Owners Manual
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... Allow breathing to sit and relax, so that you will probably hold your end goal. Do not exaggerate breathing. Depth of the exercise routine is to occur, naturally, don't force it . With concentration and visualization you are about achieving your breath. Warming Up We recommend... part of inhalation and exhalation should be natural for breathing: 1) Be cautious when you can focus on the Bowflex Xceed™ Plus home gym. Bowflex Xceed™ Plus Owner's Manual 13 Gradually reduce the level of air flow relative to your rib cage moves. A good pre-workout mental...
... Allow breathing to sit and relax, so that you will probably hold your end goal. Do not exaggerate breathing. Depth of the exercise routine is to occur, naturally, don't force it . With concentration and visualization you are about achieving your breath. Warming Up We recommend... part of inhalation and exhalation should be natural for breathing: 1) Be cautious when you can focus on the Bowflex Xceed™ Plus home gym. Bowflex Xceed™ Plus Owner's Manual 13 Gradually reduce the level of air flow relative to your rib cage moves. A good pre-workout mental...
Owners Manual
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... Curl Leg Extension Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xceed™ Plus Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10...
... Curl Leg Extension Sets Reps 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 1-3 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk 14 Bowflex Xceed™ Plus Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 10...
Owners Manual
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... 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xceed™ Plus Owner's Manual 15 As you get stronger, increase the number of...
... 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xceed™ Plus Owner's Manual 15 As you get stronger, increase the number of...
Owners Manual
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... 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Plus Owner's Manual Focus on to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Train each set and exercise. Do not neglect any point in the rep. Use a pace that...
... 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xceed™ Plus Owner's Manual Focus on to stop the movement instantly at the point of full contraction, and resist the movement as proper eating habits. Train each set and exercise. Do not neglect any point in the rep. Use a pace that...
Owners Manual
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... Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xceed™ Plus Owner's Manual 17 Count three seconds up the next exercise (less than 20 seconds). Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from...
... Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xceed™ Plus Owner's Manual 17 Count three seconds up the next exercise (less than 20 seconds). Anaerobic/Cardiovascular Frequency: 2-3 Times Per Week Time: About 20-45 Minutes Circuit training is to move quickly from...
Owners Manual
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... 30- 60 Seconds Seated Lat Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xceed™ Plus Owner's Manual By returning to an aerobic exercise between sets as it takes to achieve the benefits of Circuit 2. Count three seconds up the next...
... 30- 60 Seconds Seated Lat Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xceed™ Plus Owner's Manual By returning to an aerobic exercise between sets as it takes to achieve the benefits of Circuit 2. Count three seconds up the next...
Owners Manual
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...can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your exercise techniques. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 ...2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xceed™ Plus Owner's Manual 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) ...
...can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your exercise techniques. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug Sets Reps 2-4 5-8 2-4 ...2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xceed™ Plus Owner's Manual 19 The Workouts Strength Training Frequency: 3 Days Per Week (M-w-f) ...
Owners Manual
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...angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Plus Owner's Manual SSTTAARRTT FFIINNIISSHH START ...forward, moving hands toward center. Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major). Chest Exercises Bench Press- Keep chest muscles tightened during motion. Chest Fly- Maintain a slight, comfortable, arch in lower...
...angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xceed™ Plus Owner's Manual SSTTAARRTT FFIINNIISSHH START ...forward, moving hands toward center. Shoulder Horizontal Adduction (Elbow Stabilized) Muscles worked: Emphasizes chest muscles (pectoralis major). Chest Exercises Bench Press- Keep chest muscles tightened during motion. Chest Fly- Maintain a slight, comfortable, arch in lower...